Poached Fillet Of Sole Recipe

Name: Poached Fillet Of Sole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 teaspoons olive oil; 1/2 onion, finely chopped; 3 shallots, thinly sliced; 1 garlic clove, minced I use more; 1/4 cup dry white wine; 2 teaspoons lemon juice; 1 teaspoon dried tarragon; 1 bay leaf; 1/8 teaspoon black pepper; 2 (4 ounce) tilapia fillets or (4 ounce) other mild fish fillets; 1 1/2 tomatoes, chopped

Servings: persons

1
In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
2
Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
3
Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
4
Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
5
This is good with brown rice and a salad.

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 2 teaspoons olive oil, 1/2 onion, finely chopped, 3 shallots, thinly sliced, 1 garlic clove, minced I use more, and more.

Yes, Poached Fillet Of Sole falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Poached Fillet Of Sole

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions